Sciatica during pregnancy. What it is and how to treat it

From mother.ly

Sciatic pain is when the sciatic nerve, which runs from your lower back into your thigh, gets irritated, and it can be super-uncomfortable. You might experience pain (in your back, bottom, and leg), tingling, difficulty walking, and numb- ness. There are many aspects of pregnancy that can lead to sciatic pain: your growing baby and uterus putting pressure on parts of your body in new ways, the changing curvature of your spine and back, and the changes to the bones in your pelvis as it prepares for birth.

Stretching the muscles in your lower back, bottom, and legs can help. One easy stretch to try is to put your hands on a table or the back of a chair, and keeping your legs straight, bend at the waist and stick your bottom out behind you to stretch the lower back and hamstrings.

You can also sit on a chair and then cross one leg over the other so that the outside of the calf or ankle is resting on the top of the other thigh or knee. Lean forward slightly, hold for 10 seconds, and then switch sides.

Prenatal yoga and swimming are also great for loosening up tight muscles during pregnancy. You can also visit a massage therapist or chiropractor for gentle treatments.

https://www.mother.ly/life/sciatic-pain-pregnancy

5 Exercises to Help Sciatica

From health.usnews.com

The right exercises can make it easier to manage sciatic pain

The main nerve in your leg is called the sciatic nerve. It also happens to be the largest nerve in your body. The sciatic nerve goes from the rear of your pelvic area down through the back of your thigh. If you have pain in this area of your body, it's called sciatica or lumbar radiculopathy.

The nerve pain from sciatica also can affect several muscles, including:

• The piriformis muscle, which is a muscle that attaches the hip to the spinal area.
• The gluteus medius and gluteus maximus, often called your glutes.
• The hamstring muscles in your legs.
• The calf muscles.

If you've ever had sciatic pain, you're not alone. An estimated 40% of people in the U.S. experience the discomfort of sciatica at some point. There are certain exercises that can help manage the pain.

Those exercises for sciatica include:

• Piriformis stretch.
• Nerve mobilizing stretch.
• Leg raise.
• Trunk rotations.
• Back extension.

                                                                       (Getty Images)

Symptoms and Causes of Sciatica

The symptoms of sciatica can range from mild pain in one specific area along the sciatic nerve region or intense pain along the entire nerve. Some people describe it as a shooting pain or pain that feels like an electric shock. The pain can be bad enough to affect your daily functioning, says Dominique Gummelt, a certified personal trainer in Berrien Springs, Michigan, who works with the health and fitness app Verv.

Other symptoms of sciatica include:

• Tightness or soreness.
• Numbness on the affected side of the body.
• Muscle weakness.
• For severe cases, trouble controlling your bladder or bowels.

The most common cause of sciatica is a problem with a disc in your spine, such as a bulging or ruptured disc. The bones in your spine are called vertebrae. Between each vertebrae is a disc that helps to cushion the bones and prevent them from rubbing together. A bulging disc has moved somewhat outside of its normal position. A ruptured disc has protruded further because of a tear in the spinal column.

In both cases, the injured discs can end up leading to pain in the sciatic nerve, says physical therapist Dean Volk, of Volk Physical Therapy, in Charleston, South Carolina. Volk is also the author of "Sciatica Relief Now." The pain can shoot down from the area with the disc injury to the sciatic nerve.

Other things can also aggravate sciatic pain, including:

• Aging. "As we get older, we don't move freely like children do anymore," says Neil Holmes, a licensed massage therapist at MuscleEze Medical Massage Therapy in Bradenton, Florida.
• Too much sitting or a sedentary lifestyle. Prolonged sitting on top of a degenerated area can irritate the sciatic nerve, says chiropractor Allen Conrad, of Montgomery County Chiropractic Centre in North Wales, Pennsylvania.
• Activities that involve excessive twisting or lifting. Some examples of sports that include a lot of twisting include tennis or golf, Conrad says. This excessive twisting or lifting can be harmful if you don't have proper form.
• Not having strong core muscles. You may think of your core as only your ab muscles, but the core actually includes your back, abs, glutes and hip flexors. A lack of flexibility or lack of range of motion in your core can make you more prone to sciatica, Gummelt says.

If you have sciatic pain, you should see your primary care doctor. They may refer you to a specialist in pain management, neurology or orthopaedics. Some people will see a chiropractic doctor or a physical therapist for sciatica pain. If you've gone multiple days in a row with shooting pain or if the pain wakes you up, it's time to seek professional help, Holmes says.

Some people have sciatic pain severe enough that they have to go to an ER.

Finding Relief for Sciatica

Typical treatments for sciatic pain include:

• Medications, such as pain relievers or nerve-blocking drugs.
• Chiropractic adjustments.
• Medical massage.
• The use of a foam roller or tennis ball rubbed in the glute area to release those muscles and provide pain relief. Holmes has seen this work well for many patients.
• Surgery in severe cases.
• Exercise. The right exercises can help lead to more permanent results in tackling sciatica, Volk says.

A full exercise program that includes low-impact cardio activity, such as walking or swimming, to get the heart pumping faster, strengthening exercises and stretches are ideal, Gummel recommends.

Check with your doctor first to make sure you're OK to exercise. If needed, work with a health professional such as a physical therapist to tailor an exercise program for you. Once you're cleared to exercise, here are a few stretches that can provide relief and help prevent future flare-ups.

5 Exercises for Sciatica

Here are five exercises that can help you manage pain from sciatica. Some health professionals recommend stretching the side of your body affected by sciatica. Others, such as Volk, believe the exercises should be done on the side of your body not affected by sciatica. You'll find examples below of both approaches. Always modify these exercises per your doctor's recommendations.

1. Piriformis Stretch
Stretches that focus on your piriformis muscle, located in your buttocks and connecting the hips to the spinal area, can reduce sciatic symptoms, Conrad says.

Lie on your back and cross the leg of the side affected by sciatica on top of the other leg – with the ankle of your crossed leg roughly sitting above the knee of the leg that is flat on the floor. Put your hands on the knee and ankle of the crossed leg on top to pull it toward your body. Hold for 30 seconds and then repeat with the same leg.

To perform this sitting down, cross the affected leg over the other, with your ankle resting on the top of your knee area. Lean forward for 30 seconds and repeat.

Another variation is to perform this stretch with the side of your body that is not affected by sciatica (your non-painful side). While sitting, you can also perform this by gently bouncing the top of your body up and down 20 times instead of statically holding the stretch.

2. Nerve Mobilizing Stretch
Lie on your back. Bend both knees toward your chest, placing an arm around each knee. Hold for 20 to 30 seconds. Remain on your back and relax one leg while bending the knee of the other leg toward your chest. Use your arms to pull that leg toward your chest. Repeat two to four times for each leg.

3. Leg Raise
While sitting down, stretch out the leg on the painful side of your body, placing your heel on the floor and toes pointing up. Try to raise the leg up to see how high it will go. Don't try to lift that leg if you are in active pain. After this, return that leg to a relaxed and regular seated position.

Next, stretch out the leg on the non-painful side of your body. Put your arms around the back of the leg, slightly above the knee area. Pull that leg toward you, and lift it as high as you can. Do this 25 times. Repeat for two sets of 25. If there is any pain while doing this, stop. If needed, you can do fewer reps. After each set of 25 reps, check on the leg on the side of your body affected by sciatica to see if you can lift it any further than you previously did.

4. Trunk Rotations
While sitting with your feet flat on the floor, try twisting your trunk toward the side of your body affected by sciatica. Stop immediately if there's any pain. Next, twist as far as you can to the other side of your body not affected by sciatica. Twist toward that side of your body 20 to 25 times. Repeat for a second set of 20 to 25 times. When finished, return to the opposite side of your body to see if you're able to twist any further.

5. Back Extension
Lie on your stomach and push yourself upward with your arms extended. Keep your neck and head neutral, aiming to get an arch in your back. Keep your arms at a 45-degree angle. Hold for 20 to 30 seconds. If this is difficult for you, lift your upper body for only two to four seconds, return to the ground and repeat 10 times.

https://health.usnews.com/wellness/fitness/articles/exercises-to-help-sciatica

The best back stretcher

From chicagotribune.com

At some point in our lives, most of us suffer from some type of back pain. Whether it's the result of an injury, a degenerative condition, or just poor posture, it can be seriously debilitating, even if only in the short term. Some cases require medication or surgery to treat, but for less severe pain, a back stretcher device can often provide relief. A stretcher helps elongate the spine and take the pressure off the spinal discs. Using it just twice a day for as little as five minutes per session is usually all it takes to see results, though it can take some time before you're entirely pain-free, depending on your condition.

Our buying guide provides the information to find the best back stretcher for your therapy sessions. At the end, we've included several specific product recommendations, like our top pick from CHISOFT, which allows for three stretch arch angles and can support up to 200 pounds.

Considerations when choosing back stretchers

Back issues

Before you buy a back stretcher, it's important to consider your specific back issues. A stretcher can usually help stretch the lower, middle, and upper back depending on where you place it, but it can't necessarily treat all types of back pain. Back stretchers aren't FDA-approved, so you should always consult your doctor to make sure a stretcher is an appropriate treatment for your particular issue.

In general, a back stretcher can be effective for treating back pain associated with:

Bulging discs Degenerated discs Pinched nerves Arthritis Scoliosis Sciatica

Design

A back stretcher typically features one of two design types. Some have a flat, fixed base with a flexible band that forms an arch. Some arches are padded while others are not. You can find some models with a removable pad. This type of stretcher is adjustable because the arch is flexible, so it can be moved along slots to change the amount of stretching it does.

Other back stretchers only feature a single piece that's made of foam and shaped like a half-cylinder. You can't adjust the stretcher, but it's often textured for added stimulation.

Weight limit

Back stretchers are usually made of either wood or plastic, so they're sturdy and durable. No matter how sturdy they are, they have a weight limit so you know exactly how much stress they can take. If you're fairly light, a 200-pound weight limit is usually fine. For men and larger people, opt for a 300-pound weight limit to be safe.

Features

Arch angle

Back stretchers can feature a variety of arch angles, which determines how deep a stretch they provide. A steep arch of 50 degrees provides a deep stretch, while a stretcher with an arch of 15 degrees lightly stretches your back. You can also find stretchers with more moderate arches if you prefer a medium stretch. Some back stretchers are also adjustable, so you're able to choose from several arch options as your needs change.

Acupressure and massage

Some back stretchers don't just stretch the back, they feature a textured surface with soft, rubbery spikes that help stimulate your back while it's stretched. Some claim to offer acupressure therapy by focusing on specific areas of the back that are believed to release pain-relieving energy.

A few back stretchers also have a massage function that provides vibrations that massage your back while you stretch it. These orthopaedic stretchers are usually the most expensive and require batteries for operation.

Ease of assembly

A one-piece back stretcher doesn't require any assembly, so you can start stretching your back as soon as you take it out of the box. A two-piece stretcher requires some assembly, though in most cases it only takes a few minutes to put together.

Price

You can expect to spend between $20 and $100 on a back stretcher. Most orthopaedic stretchers go for $30 to $40 and feature padding, acupressure spikes, and an adjustable angle. If you want an option with a massage function, you likely have to pay $50 or more.

FAQ

Q. Is it normal to experience pain when you use a back stretcher?

A. When you first start to use a back stretcher, you may feel some pain. The more you use the stretcher, the less likely it is to happen. If you continue to feel pain or your pain increases, stop using the stretcher and consult your doctor.

Q. How long does it take to see benefits from a back stretcher?

A. It depends on the reasons for your back pain. In some cases, you may feel better after a few stretching sessions. In other cases, it may take up to two months to feel the benefits. The key is to be patient and use the stretcher consistently.

Back stretchers we recommend

Best of the best: CHISOFT's Back Stretcher

Our take: A back stretcher that receives recommendations from many doctors thanks to its results and affordable price.

What we like: Can help relieve pain almost immediately. Has three different arch angles. Features acupressure spikes to soothe the muscles.

What we dislike: Causes back spasms for some users. Plastic parts can break sometimes.

Best bang for your buck: North American Health + Wellness' Arched Back Stretcher

Our take: A budget-friendly stretcher that isn't adjustable but can provide immediate relief and doesn't have any painful spikes.

What we like: An excellent back stretcher for beginners. Features a highly durable design. Doesn't contain any acupressure nodes that might cause pain.

What we dislike: Can increase back pain in some users. Doesn't provide a particularly deep stretch.

Choice 3: Bodyease's Back Stretcher

Our take: Features acupressure nodes and memory foam to provide a comfortable and effective back treatment.

What we like: Folds for easy portability. Works especially well to treat herniated discs. Memory foam provides a more comfortable treatment.
Memory foam provides a more comfortable treatment.
What we dislike: Isn't as durable as some users would like. Won't work with all chairs.

Jennifer Blair is a writer for BestReviews. BestReviews is a product review company with a singular mission: to help simplify your purchasing decisions and save you time and money. BestReviews never accepts free products from manufacturers and purchases every product it reviews with its own funds.

https://www.chicagotribune.com/consumer-reviews/sns-bestreviews-health-the-best-back-stretcher-20200611-pakiufz6ffdkrfxwai65lignyy-story.html

Home Remedies for Sciatica

From newsmax.com

The searing and nagging pain of sciatica can literally bring you to your knees. But according to experts, 90% of cases are successfully treated without surgery. Sciatica, medically known as lumbar radiculopathy, originates in your lower spine and is the result of compressed nerves caused by herniated discs or spinal stenosis, the narrowing of the spaces between the vertebrae of the spine.

According to Spine-Health.com, the taller or more overweight you are, the more you are at risk for the condition that usually lasts between four and six weeks with proper treatment.

Experts at Harvard Medical School said that even if you don't know the exact cause of your sciatica, which is characterized by shooting pain, numbness, or weakness up and down your leg, there are steps you can take to alleviate the symptoms.

                                                          (Starast/Dreamstime.com)

When the symptoms first arise, use ice packs on your lower back to reduce inflammation. Never put an ice pack directly on the skin. Instead, wrap it in a towel and leave it in place for 15 to 20 minutes. You can also freeze water in a paper cup and massage the affected area in a circular motion to reduce pain. Repeat every half hour or so, until you feel relief.

After the first week, apply heat to increase the blood flow to the area for at least 15 minutes but no longer than two hours, according to Harvard. Heat also releases the muscles so you can perform stretching exercises to assist your mobility and movement. A hot water bottle wrapped in a towel or a heating pad does the job. Again, be careful not to burn or irritate your skin.

Once the pain is under control, start moving. Movement such as simple flexibility exercises and stretching strengthen the muscles that support the spine and improve range of motion. The worst thing you can do is stay in bed or veg out in a recliner, said the Harvard doctors.

One simple movement that can bring immediate pain relief is sitting in a chair and bending your upper body over your knees, folding forward. Breathe into the stretch to relax the muscles around your spine and to increase the space between the vertebrae that will in turn, take pressure off the nerves. Healthline offers six other stretches to help with sciatic pain.

In fact, once you've got your sciatica under control, avoid a recurrence by continuing your exercise program. Don't sit for prolonged periods of time, as this will aggravate the condition and make your sciatica return. As always, if the pain persists longer than six weeks or you feel you're getting worse, seek medical attention.

© 2020 NewsmaxHealth. All rights reserved.

https://www.newsmax.com/Health/health-news/sciatica-stretching-nerves/2020/06/04/id/970518/

Pro Lacrosse Player Paul Rabil Credits Plant-Based Diet For Helping His Sciatica

From plantbasednews.org

The athlete removed animal products from his diet after suffering with two herniated discs and sciatic pain in his legs

Professional lacrosse player, and co-founder of the Premier Lacrosse League, Paul Rabil has credited a plant-based diet for alleviating his sciatica.

The athlete revealed in a recent YouTube video that he removed meat and dairy from his diet after the 2019 sporting season ended - announcing himself as 'officially vegan'.

                   'I started focusing and doubling down more on veganism' (Photo: Instagram)

'Focusing on veganism'

"The primary purpose [of going plant-based] at first was to help solve some pain and trauma that I was going through. Over the last two years, I've had two herniated discs.... and that has led to a ton of shooting pain down my legs, its called sciatica.

"I've tried to a lot of things; I've had a number of cortisone shots; I've done physical therapy for two years. And I reached a place where I was thinking 'okay maybe I can solve this with nutrition because a lot of our pain stems from inflammation...

"Within a few weeks, I started noticing a lot of alleviation so I started focusing and doubling down more on veganism..."

Rabil's YouTube video - entitled 'My Vegan Diet' - also shows what the star eats in a typical week. Foods such as fruit, tofu, hummus, and plant-based meat from Beyond Meat are featured - as well as plant-milks and vegan protein powder.

https://www.plantbasednews.org/culture/paul-rabil-credits-plant-based-diet-for-helping-sciatica